Download Polar Electro Heartwatch User`s manual

GBR
Polar SmartEdge
™
Heart Rate Monitor
User's manual
Quick Guide
Congratulations on purchasing the Polar SmartEdge
Heart Rate Monitor. We are proud to assist you in
achieving your personal fitness goals.
Road Map
This guide will provide you with the basic
information on how to exercise with your Polar
Heart Rate Monitor and how to get the maximum
benefit from its functions.
BUTTONS AND THEIR FUNCTIONS
• SET/START/STOP
• Select (to use a mode/
to make settings)
• Lock your selection
• Start the stopwatch
• Stop the stopwatch
• MODE
• Move onward to the
following mode or function
• SIGNAL/LIGHT
• Adjust your settings
• Signal sound on or off
• Backlight on
press MODE
press SET-START-STOP
press and hold SET-START-STOP
Wirelessly and continuously yours,
12/24 h
VISUAL CUES TO READ THIS GUIDE
set alarm
set time
set date
Indicates a tip to do things faster.
Indicates important issues. Please, pay attention!
OWNZONE DETERMINATION
1. Set your age.
2. Set the OwnZone function ON.
3. Check that the transmitter belt is tight enough and the
electrodes are well moistened.
4. Start heart rate measurement.
5. Start the stopwatch.
6. There are five stages in finding your OwnZone. After each
stage you hear a long beep which tells you that you should
increase your speed slightly. The display shows which stage
you are in:
1.
2.
3.
4.
5.
Walking at very slow pace for 2 min.
Walking at brisk pace for 2 min.
Walking at very brisk pace for 2 min.
Jogging at slow pace for 2 min.
Running for 2 min.
7. At some point during stages 2-5 you will hear two beeps.
Polar SmartEdge has determined your OwnZone!
(define OwnZone)
stopwatch
running
see
time of day
see
time in TZ
see
KCal
Indicates a useful tip. It is good to know these things.
See also
stop stopwatch
IMPORTANT TO REMEMBER!
total
exercising time
time
in TZ
session
KCal
total
KCal
OwnZone
on
USER
OwnZone
off
TZ
limits
KCal
on/off
age
weight
sex
latest
OwnZone
KG/LBS
Help
on/off
• Adjust the strap length snug enough and wet the Polar Coded
Transmitter electrodes to ensure flawless heart rate
measurement.
• Do not bend or stretch the transmitter.
• Do not operate the buttons of the wrist receiver under water.
• Wash and dry your transmitter regularly after use;
never store it wet.
• Keep the Polar Heart Rate Monitor out of
extreme cold and heat.
Contents
How Polar SmartEdge works .................................................. 5
Polar SmartEdge parts ............................................. 5
Getting going ........................................................... 6
Buttons and their functions ...................................... 7
Modes and their functions ........................................ 7
Polar SmartEdge Help .............................................. 8
Setting the watch .................................................................... 9
Setting the alarm time ............................................ 10
Setting the time of day ........................................... 10
Setting the date ...................................................... 11
Setting user information and measurement options ............. 12
User settings .......................................................... 12
OwnZone on/off ...................................................... 14
Manually defined Target Zone limits ...................... 15
OwnCal calorie consumption on/off ....................... 16
Help on/off .............................................................. 17
Start the heart rate measurement ......................................... 18
Determine your OwnZone ..................................................... 19
How to determine your OwnZone .......................... 20
OwnZone methods ................................................. 21
How to use previously determined OwnZone ........ 22
Functions during heart rate measurement ............................ 23
See your heart rate ................................................. 23
Illuminate the display ............................................. 23
Turn the Target Zone sound signal on/off ............... 23
Start/stop the stopwatch ........................................ 24
Check your heart rate limits ................................... 24
Check exercise information .................................... 24
Stop the heart rate measurement ......................................... 25
Recalling training information ............................................... 26
Total exercising time ............................................... 26
Exercising time in Target Zone ............................... 26
Calorie consumption during the exercise .............. 27
Total calorie consumption ...................................... 27
How
Polar SmartEdge
Works
Exercising with your Polar Heart Rate Monitor ..................... 28
Intensity of exercise ............................................... 29
Frequency of training ............................................. 33
Type of activity ....................................................... 33
POLAR SmartEdge PARTS
Structure of an exercise session ............................ 33
References ............................................................. 34
Your Polar SmartEdge consists of three parts:
Developing a personal exercise program ............................ 35
Classify yourself by level of activity ........................ 35
1. Polar Coded Transmitter™
• Grooved electrode areas
Determine your exercise goals .............................. 37
Examples of exercise recommendations ............... 37
Care and maintenance ......................................................... 39
Taking care ............................................................. 39
Batteries ................................................................. 40
Precautions ........................................................................... 41
In a water environment ........................................... 41
2. Elastic strap
Interference ............................................................ 41
Frequently asked questions .................................................. 43
Polar glossary ....................................................................... 47
Technical specifications ........................................................ 49
Polar books and accessories ............................................... 50
Service .................................................................................. 51
Check list ................................................................ 51
Sending instructions ............................................... 52
Polar’s service procedure ....................................... 52
Limited Polar warranty .......................................................... 53
3. Polar SmartEdge
Wrist Receiver
Disclaimer ............................................................................. 54
Index ..................................................................................... 55
Polar SmartEdge exercising diary ........................................ 56
Notes ..................................................................................... 58
4
5
GETTING GOING
1. Attach the Polar Coded
Transmitter to the elastic strap.
2. Adjust the strap length to
fit snugly and comfortably.
Secure the strap around your
chest, below the chest
muscles. Lock the buckle.
3. Pull the Transmitter off
your chest and wet the
grooved electrode
areas on the back of it.
BUTTONS AND THEIR FUNCTIONS
You can move forward to different modes and control their
functions by using the three buttons of the Polar SmartEdge.
Their principle functions are:
• SET/START/STOP
• Activate the displayed mode
SET/
MODE
• Lock your selection
START/
•
STOP
• Start the stopwatch
•
• Stop the stopwatch
• MODE
• Move onward to the
following mode or function
• SIGNAL/LIGHT
• Adjust your settings
•
SIGNAL/
• Signal sound on or off
LIGHT
• Backlight on
MODES AND THEIR FUNCTIONS
4. Check that the wet electrode
areas are firmly against your
skin and the Polar logo is in
a central upright position.
5. Wear the Wrist Receiver as you would wear an ordinary watch.
Alternatively, if you go biking, you may attach the Wrist Receiver
to a Polar Bike Mount.
Polar books and accessories.
Keep the Wrist Receiver within the transmission range (1 metre /
3 feet).
It is recommended that you wear the Transmitter
against your bare skin to ensure flawless operation.
However, if you wish to wear the Transmitter over a
shirt, moisten the shirt well under the electrodes.
6
It is important that the electrodes are wet during exercise.
After exercising, to preserve the electrodes and battery life:
1. Wash the Transmitter carefully with a mild soap water solution.
2. Rinse it with pure water.
3. Dry the Transmitter carefully.
Polar SmartEdge has four main modes:
1. TIME OF DAY
You can use the Polar SmartEdge as
an ordinary watch with alarm function.
In the Time of Day mode you can
• turn the alarm on/off
• set the alarm time
• set the time of day
• set the date
2. HEART RATE MEASURING
Use the Measure mode during your exercise for
measuring heart rate. In this mode you can
• see your heart rate reading
• use the stopwatch
• determine your OwnZone
• see your exercising limits
• see the time of day
• see the time you have exercised
within your Target Zone so far
• see the accumulated calorie
consumption of your exercise session
7
3. FILE
Polar SmartEdge saves information on your
latest exercise session. In the File mode
you can see the following information:
• total exercising time (TOTAL)
• exercising time spent in your
Target Zone (IN TZ)
• OwnCal calorie consumption
during the exercise session (KCAL)
• total cumulative calorie consumption
starting from the moment you have
reset the counter (T.KCAL)
Setting
the Watch
Time of day
ALARM
4. SET
In the Set mode you can define the
following information:
• user specific information; age,
weight and sex. You also see the
limits of your previously determined
OwnZone (O.Z.V / O.Z.A)
• Target Zone limits; select whether
you want to use your personal
OwnZone or determine the values
for the Target Zone manually
• OwnCal energy expenditure: select if
you want to use this function during exercising
• Help; the Polar SmartEdge guides you with help texts
if you turn this function on
TIME
DATE
Set the 12/24 h display
1. To activate 12h mode with AM/PM indicator: In the Time of
Day mode, press and hold SET/START/STOP for two
seconds.
2. To activate 24h mode: Press and hold SET/START/STOP
again. Release after two seconds.
The chosen time mode is now used in all watch functions.
Starting the settings
1. In the Time of day mode, press SET/START/STOP.
ALARM appears in the display.
Alarm symbol • starts to flash.
2. Go through setting of alarm, time of day and date step by
step following the instructions. If you chose 24h mode,
ignore the steps to set AM or PM.
POLAR SmartEdge HELP
If you want to skip some parts and go directly to set a
particular watch function, press MODE - move onward.
Polar SmartEdge guides you with help
texts if the Help option is activated.
When you begin using the functions
and leave the buttons untouched
for 5 seconds, Polar SmartEdge will
assume you need some assistance.
It will begin to give you hints on what
to do next.
To return to Time of Day display at any stage of watch
settings, press MODE until your display has returned to
the Time of Day mode.
You can move on even though some digit is blinking on
the display. The latest displayed values will be saved.
MODE •
8
9
SETTING THE ALARM TIME
In the Time of Day mode, press SET/START/STOP.
Alarm symbol • is flashing.
4. Press SET/START/STOP to lock your selection.
The tens of minutes start flashing.
1. Press SIGNAL/LIGHT to select whether you want
the alarm on or off.
Alarm is on
• Alarm is off
5. Press SIGNAL/LIGHT repeatedly to adjust the desired
tens of minutes.
2. Press SET/START/STOP to lock your selection.
AM/PM starts to flash.
In 24h mode the hours flash > step 5
3. Press SIGNAL/LIGHT to select AM or PM.
4. Press SET/START/STOP to lock your selection.
The hours start to flash.
5.
Press SIGNAL/LIGHT repeatedly to adjust the desired hour.
6. Press SET/START/STOP to lock your selection.
The tens of minutes start flashing.
7. Press SIGNAL/LIGHT repeatedly to adjust
the desired tens of minutes.
8. Press SET/START/STOP to lock your selection.
The minutes start flashing.
9. Press SIGNAL/LIGHT repeatedly to adjust the desired
minutes. You have gone through the alarm setting function.
The minutes are flashing.
10. Press MODE and move onward to set the time.
When the alarm sounds, it will remain on for one minute
unless you turn it off earlier by pressing any of the
three buttons of the wrist receiver.
SETTING THE TIME OF DAY
AM/PM (In 24h mode the hours) is flashing.
1. Press SIGNAL/LIGHT to select AM or PM.
2. Press SET/START/STOP to lock your selection.
The hours start to flash.
10
3. Press SIGNAL/LIGHT repeatedly to adjust the desired hour.
6. Press SET/START/STOP to lock your selection.
The seconds go to zero.
The minutes start flashing.
7. Press SIGNAL/LIGHT repeatedly to adjust
the desired minutes.
8. Press SET/START/STOP to lock your selection.
You have gone through the time setting function.
The seconds start running.
AM/PM or the hours start flashing.
9. Press MODE and move onward to set the date.
SETTING THE DATE
The date follows the structure YearMonthDay.
The digit for the tens of years is flashing.
1. Press SIGNAL/LIGHT to adjust the desired value for
the tens of years.
2. Press SET/START/STOP to lock your selection.
The digit for years starts to flash.
3. Press SIGNAL/LIGHT to adjust the desired value for the year.
4. Press SET/START/STOP to lock your selection.
The digit for month starts to flash.
5. Press SIGNAL/LIGHT to adjust the desired value for the month.
6. Press SET/START/STOP to lock your selection.
The digit for day starts to flash.
7. Press SIGNAL/LIGHT to adjust the desired value for
the day. You have gone through the date setting function.
The digit for day is flashing.
8. Press MODE and return to the Time of Day mode.
11
Setting User
Information and
Measurement Options
Setting age
1. From the display showing USER, press SET/START/STOP to
enter the user information loop and to change its settings.
AGE appears, the digit for tens of years is flashing.
2. Press SIGNAL/LIGHT to adjust the value for tens of years.
3. Press SET/START/STOP to lock your selection.
The digit for years begins to flash.
SET
USER
O.Z.
LIMIT
KCAL
HELP
AGE
KG/LBS
SEX
O.Z.V/O.Z.A
In the Set mode you can define your personal user information
and determine the options which are used during heart rate
measurement.
At any time of the settings you can return to the Set mode by
pressing MODE until you see SET on the display.
You can move on even though some digit is blinking on the
display. The latest displayed values will be saved.
The settings of user information and measurement options are
a prerequisite for the use of Polar SmartEdge’s unique
OwnZone and OwnCal features.
USER SETTINGS
Polar SmartEdge needs information about you to calculate
your OwnZone and OwnCal calorie consumption.
Begin with the display showing the Time of day.
1. Press MODE three times to enter the SET mode.
2. Press SET/START/STOP to enter the setting loop.
USER is displayed.
4. Press SIGNAL/LIGHT to adjust the value for years.
You have now set your age.
Setting weight
1. In the USER setting loop, press MODE to set your weight.
KG appears, the digit for hundreds of kilos is flashing.
Select the weight unit between KG and LBS
by pressing and holding SET/START/STOP
for two seconds.
2. Press SIGNAL/LIGHT repeatedly to adjust the value
for hundreds of kg/lbs.
3. Press SET/START/STOP to lock your selection.
The digit for tens of kg/lbs is flashing.
4. Press SIGNAL/LIGHT to adjust the value for tens of kg/lbs.
5. Press SET/START/STOP to lock your selection.
The unit for kg/lbs is flashing.
6. Press SIGNAL/LIGHT to adjust the unit value for kg/lbs.
You have now set your weight.
Setting sex
1. In the USER setting loop, press MODE again to set your sex.
SEX appears, MALE is flashing.
2. Press SIGNAL/LIGHT to select the right sex.
You have now set all necessary user information.
12
13
See your latest OwnZone
In the user information loop you can see the latest OwnZone
which Polar SmartEdge has determined for you. This is readonly information, you cannot change the values manually.
To see your latest OwnZone heart rate limits proceed as follows:
1. From the display showing USER, press SET/START/STOP to
enter the user information loop.
2. Press MODE until O.Z.V or O.Z.A and the corresponding
heart rate readings appear on the display.
O.Z.V=Indicates OwnZone heart rate limits
based on your heart rate variability.
O.Z.A=Indicates OwnZone heart rate limits
based on your age.
3. Press MODE to move onward.
Reset the latest OwnZone heart rate limits based on your heart
rate variability as follows:
1. From the display showing USER, press SET/START/STOP
to enter the AGE display.
2. Readjust your age by pressing SIGNAL/LIGHT.
Heart rate limits based on your age are displayed on the
OwnZone heart rate limits display.
TURNING OWNZONE ON/OFF
Select whether you want to use the OwnZone option.
Alternatively, you can set the Target Zone limits manually
yourself.
1. Begin with the display showing SET. Press SET/START/STOP
to enter the setting loop.
USER is displayed.
2. Press MODE to move onward in the setting loop.
O.Z. is displayed
ON or OFF is flashing.
14
3. Press SIGNAL/LIGHT to select ON or OFF.
ON - You can determine your OwnZone each time you
start exercising and use the OwnZone limits to
guide your exertion level.
OFF - The OwnZone function is off and you can set the
Target Zone limits manually.
Age must be entered before the OwnZone feature can
be used. Polar SmartEdge prompts USER? if your age
is missing.
MANUALLY DEFINING YOUR TARGET ZONE LIMITS
If you choose not to use the OwnZone function, you may want
to manually enter a Target Zone.
1. Begin with the display showing SET. Press SET/START/STOP
to enter the setting loop.
USER is displayed.
2. Press MODE to move onward in the setting loop.
O.Z. is displayed.
ON/OFF is flashing.
3. Press SIGNAL/LIGHT to select OFF for OwnZone.
4. Press MODE to move onward to user-defined
Target Zone limits.
LIMIT is displayed.
The upper and lower limit values are flashing.
5. Press SET/START/STOP to start setting the Target Zone limits.
The upper limit value flashes and is ready to be adjusted.
6. Press SIGNAL/LIGHT to adjust the value.
The digits run faster if you press and hold the SIGNAL/
LIGHT button. Release the button at the desired value.
7. Press SET/START/STOP to lock your selection.
The lower limit reading starts to flash.
15
8. Press SIGNAL/LIGHT to adjust the correct value.
9. You have now manually set your Target Zone limits.
Press MODE to move onward.
Both limits are flashing.
The highest possible value for the upper limit is 240.
When the lower limit reaches the upper limit value, the
lower limit will be reset to 10, the lowest possible
setting.
TURNING THE OWNCAL
CALORIE CONSUMPTION ON/OFF
1. Begin with the display showing SET. Press SET/START/STOP
to enter the setting loop.
USER is displayed.
2. Press MODE to move onward in the setting loop until you
come to the OwnCal calorie consumption option.
KCAL is displayed, ON or OFF is flashing.
The energy expenditure measurement with Polar SmartEdge
Heart Rate Monitor is most accurate in continuous activities
such as walking, cycling and jogging.
Polar SmartEdge shows the energy expenditure of your latest
exercise session as well as the cumulative total energy
expenditure value in kilocalories (kcal).
Recalling
training information. 1 kilocalorie (kcal or Calorie) =
1000 calories (cal).
In health-related exercise sessions the recommendation for
the target energy expenditure for a single exercise session is
150 kcal and for weekly accumulation 1000 kcal (Physical
Activity and Health: A Report of the Surgeon General, 1996).
For a fitness exerciser the corresponding recommendations
are 300 and 1500 - 2000 kilocalories.
ACTIVATING THE HELP ON/OFF
3. Press SIGNAL/LIGHT to select whether you want the calorie
consumption count to be ON or OFF.
Polar SmartEdge has English help texts. When you are familiar
with the product and do not need the Help, you can disable it.
4. Press MODE to move onward.
1. Begin with the display showing SET. Press SET/START/STOP
to enter the setting loop.
USER is displayed.
Your weight and sex must be determined before the
OwnCal feature can be used. Polar SmartEdge
prompts USER? if necessary user information is
missing.
Polar SmartEdge calculates your energy expenditure based
on gender, body weight and heart rate. If you exercise with
your OwnZone, the calorie calculation starts when your heart
rate is above the determined lower limit. This determined limit
is lower OwnZone heart rate limit minus 5 heart beats. If you
have chosen to exercise with your manually defined Target
Zone limits, the OwnCal calorie calculation starts from the
heart rate value of 100 bpm.
16
The higher the heart rate, the faster the energy expenditure
accumulation. Energy expenditure depends on body weight;
the heavier the weight the higher the energy expenditure.
2. Press MODE to move onward in the setting loop until you
come to the Help function.
HELP is displayed, ON or OFF is flashing.
3. Press SIGNAL/LIGHT to set the help ON or OFF.
To see the meaning of the help texts
Polar glossary
17
Start
the Heart Rate
Measurement
5. Start the stopwatch by pressing SET/START/STOP.
Stopwatch starts running and you hear a long beep.
Automatic recording begins.
Determining your OwnZone begins if you have
set the option on.
6. You can now start your warmup with your Polar SmartEdge.
1. Wear the Polar Coded Transmitter and the Polar SmartEdge
wrist receiver as described in the chapter Getting going.
2. To make sure that the code search will be successful:
• Keep the wrist receiver within 1 metre / 3 feet of
your transmitter
• Check that you are not near to other people with heart
rate monitors, high voltage power lines, televisions,
mobile phones, cars, exercise equipment etc.
Determine
Your
OwnZone
3. Begin with display showing Time of day.
4. Press MODE to enter the MEASURE mode.
A heart shaped frame appears.
The wrist receiver starts searching for coded
transmission for max. 15 seconds.
Heart rate measurement commences and the heart
symbol inside the frame starts flashing.
Your heart rate reading (in beats per minute)
appears in the display.
18
Polar SmartEdge is able to determine the individual training
heart rate zone for you. This exercise zone is called your
OwnZone (O.Z.).
For most adults, OwnZone corresponds to 65-85 % of the
maximum heart rate. OwnZone is suitable for cardiovascular
training either for health-related or fitness improvement purposes.
If the code search was not successful, the frame around the
heart symbol will disappear after 15 seconds. Go back to step
2 to repeat the code search.
OwnZone works well for those whose goal is weight control via
physical activity and exercise, because the OwnZone intensity
corresponds to intensity from “light to moderate” to “moderate”.
Exercise of this intensity level can be conducted for extended
periods safely and often and yields the best results for weight loss.
If you still do not succeed in code searching, but your heart
rate is displayed and the heart symbol without a frame is
flashing, you can start exercising but your wrist receiver may
become disturbed by other heart rate monitors.
The OwnZone can be found during a warmup period of an
exercise session lasting 2-10 minutes.
19
HOW TO DETERMINE YOUR OWNZONE
OwnZone is easiest determined by walking and jogging as
instructed below. However, you are able to find your OwnZone
with other exercise modes as well, e.g. exercising with a
stationary bike. The principle is that you start exercising very
slowly with light intensity and gradually increase your heart rate.
1. Check that you have set your personal user
information correctly.
2. Because the heart rate variability measurement needs
every heart beat to be picked up properly, make sure that
the transmitter belt is tight enough and the electrodes well
moistened. Moisturizing cream can be used to improve
the contact.
You can recall the limits onto the display by bringing
the watch close to the Transmitter.
If needed you can reset the stopwatch to zero and
restart OwnZone determination:
1. Stop the OwnZone determination by
pressing SET/START/STOP.
Heart rate limits for your previously determined
OwnZone appear on the display.
2. Stop the stopwatch by pressing SET/START/STOP.
3. To reset the stopwatch press and
hold SET/START/STOP for 2 seconds.
4. To restart the stopwatch press SET/START/STOP.
3. Check that you have the OwnZone function ON.
4. Start the heart rate measurement as described earlier.
5. Start the stopwatch.
appears in the display.
Stopwatch starts running.
You can turn the OwnZone timing signals off by pressing
and holding SIGNAL/LIGHT for two seconds before
starting the OwnZone determination. However you will
hear two long beep signals at the time Polar SmartEdge
has determined your OwnZone heart rate limits.
OWNZONE METHODS
6. There are five stages in finding your OwnZone. After each
stage you hear a long beep which tells you that you should
increase your speed slightly. The display shows which
stage you are in:
1.
2.
3.
4.
5.
Walking at very slow pace for 2 min.
Walking at brisk pace for 2 min.
Walking at very brisk pace for 2 min.
Jogging at slow pace for 2 min.
Running for 2 min.
7. At some point during the stages 2 - 5 you hear two beeps.
This indicates that Polar SmartEdge has determined your
exercising limits and you can continue your exercising.
The determined heart rate limits are displayed
for a few seconds.
20
Polar SmartEdge uses multiple methods for determining your
safe OwnZone. The primary method is to measure and
analyse the heart rate variability and thereby determine the
most individual and current parameters.
If your heart rate exceeds the safety limit during the
determination, Polar SmartEdge picks up your latest OwnZone
definition based on heart rate variability. Alternatively, if there
is no previous determination in memory, Polar SmartEdge will
automatically calculate Target Zone limits which are based on
your age predicted maximum heart rate. These methods ensure
the safest possible exercising zone determination for you.
21
Functions during
Heart Rate
Measurement
The method used in defining the exercising Target Zone is
indicated after the two beeps as follows:
1. O.Z.V (OwnZone Variability) and the currently
determined OwnZone limits appear on the
illuminated display.
2. O.Z.L (OwnZone Latest) and your previously
determined OwnZone limits appear on the
illuminated display.
MEASURE
STOPW
TIME
IN TZ
KCAL
3. O.Z.A (OwnZone Age) and your age-predicted
heart rate limits appear on the illuminated display.
SEE YOUR HEART RATE
HOW TO USE PREVIOUSLY DETERMINED
OWNZONE
Every time you start the stopwatch and have the OwnZone
option on, Polar SmartEdge starts finding your OwnZone. It is
recommended to determine your OwnZone for every exercise
session separately. At least it should always be performed
when changing exercise environment, exercise mode or if
you have abnormal feelings about your physiological state
when starting the exercise.
However, you can choose to exercise with the latest OwnZone
limits in case you are not willing to start the process of
redefining your OwnZone.
1. Start the heart rate measurement and stopwatch as usual.
appears on the display.
2. Press SET/START/STOP. Polar SmartEdge starts using your
latest determined OwnZone.
O.Z.L and the values for your previously determined
OwnZone appear momentarily on the illuminated
display.
In case there is no previously determined OwnZone in memory,
Polar SmartEdge starts using your age predicted exercising
limits.
O.Z.A and your age-predicted heart rate limits appear
on the illuminated display.
22
You can see your heart rate in beats per minute. A flashing
heart symbol indicates an ongoing heart rate measurement.
The inner heart symbol flashes at the pace of your heart. The
outline indicates that the heart rate reception is coded.
ILLUMINATE THE DISPLAY
Press SIGNAL/LIGHT.
Backlight is activated for a few seconds.
TURN THE TARGET ZONE SOUND SIGNAL ON/OFF
When the Target Zone sound symbol appears in the display,
you will hear an alarm sound with each heart beat if you go
above the Upper Limit or below the Lower Limit of your Target
Zone. Press and hold SIGNAL/LIGHT for 2 seconds to turn the
Target Zone sound signal on and off.
Target Zone sound signal is on
A flashing heart rate reading also informs you of being
outside your Target Zone.
23
START/STOP THE STOPWATCH
Press SET/START/STOP to start/stop the stopwatch.
The elapsed exercising time, time within the Target
Zone, calorie consumption during the exercise and
the increment for the cumulative calorie
consumption will be stored only when the
stopwatch is running.
3. Press MODE three times for calorie consumption
during exercise to that point.
KCAL and the calorie consumption during the exercise
up to that moment are displayed.
The calorie consumption feature must be set on to be
able to see the KCAL display.
4. Press MODE to return to the stopwatch display.
You can pause the stopwatch by pressing SET/START/STOP.
Repressing it will restart the stopwatch and the above
calculations.
To reset the stopwatch to zero:
1. Stop the stopwatch.
2. Press and hold SET/START/STOP for two seconds.
CHECK YOUR HEART RATE LIMITS
While exercising you don’t have to press any button to check
the heart rate limits you are using. Just bring the wrist receiver
up to your chest near the Transmitter’s Polar logo.
The current exercising zone values and backlight will
be on for a few seconds.
CHECK EXERCISE INFORMATION
The following information is available by pressing MODE
when STOPW is displayed:
1. Press MODE once for time of day.
TIME and the time of day appear on the display.
2. Press MODE twice for time spent in Target Zone
during exercise to that point.
IN TZ and the time spent in the Target Zone during
the exercise session are displayed.
24
Stop
the Heart Rate
Measurement
1. Press SET/START/STOP to stop the stopwatch.
The stopwatch stops.
You hear two long beeps.
Heart rate measurement without exercising limits or
calorie calculation continues.
2. Press MODE and leave the Measure mode.
Heart rate measurement stops.
You enter the File mode and are able to recall your
exercise information.
The SmartEdge receiver turns itself into Time of Day
mode within 5 minutes in case you forget to quit the
heart rate measuring mode after having stopped the
stopwatch and taken the Transmitter off your chest.
25
Recalling
training
information
3. CALORIE CONSUMPTION DURING
THE EXERCISE
You will see how many kilocalories you have consumed during
the exercise.
4. TOTAL CALORIE CONSUMPTION
FILE
TOTAL
IN TZ
KCAL
T.KCAL
Your latest training information is in the memory of the Polar
SmartEdge until the next time you start the stopwatch. Then
your previous training information will be replaced by the new
one. Polar SmartEdge saves only one compiled training file at
a time.
The total calorie consumption is the only function in the Polar
SmartEdge which memorizes information for more than one
exercise session. You will have a count for the cumulative
calorie consumption during several exercise sessions. This
function allows you to follow the calorie consumption as a
gauge of effective exercise e.g. during one week.
To reset the total calorie consumption count to zero:
1. Start with the display showing T.KCAL.
2. Press and hold SET/START/STOP for a couple of seconds.
1. In the File mode, press SET/START/STOP to enter the
training information recalling loop.
2. Move onward with MODE until you come back to FILE.
1. TOTAL EXERCISING TIME
The total exercising time is the time which you have exercised
with the stopwatch running.
2. EXERCISING TIME IN THE TARGET ZONE
You will have the exercising time which you have spent within
your OwnZone/ your self-defined Target Zone.
26
27
Exercising with Your
Polar Heart Rate
Monitor
Note also that the heart rate can be affected by, amongst
others, heart, circulation (particularly high blood pressure) and
asthma medications, as well as some medicines used as
sprays for the breathing system and also some medical
plasters and chewing gum containing nicotine.
INTENSITY OF EXERCISE
Regular exercise helps you to sustain and improve your health
and fitness, as well as feel better. Exercising also has other
great benefits, you can reduce stress, learn to know your body’s
reactions and optimise your training time. Whether you are about
to start a regular exercise program or you already do sports
training, a Polar Heart Rate Monitor will help you to achieve your
personal fitness goals in less time, with greater safety.
The effect of your exercise program depends on four factors:
• Intensity of exercise
• Duration of exercise
• Frequency of exercise
• Type of activity
Exercise may include some risk, especially for those who have
been sedentary. To minimise possible risks consider the
following advice.
Before beginning a regular exercise program consult your
doctor
• if you are over 35 years of age
• if you have not been following a regular
exercise program during the past 5 years
• if you smoke
• if you have high blood pressure
• if you have high blood cholesterol
• if you have any signs or symptoms of any disease
• if you are recovering from a serious illness
or medical treatment e.g. surgery
• if you use a pacemaker or another implanted
electronic device.
28
Heart rate has been proved to be an excellent indicator of
exercise intensity. Heart rate tells you the exertion level of your
body during physical or mental loading. With the Polar Heart
Rate Monitor you are able to follow the intensity of your exercise
easily, keep yourself in the right heart rate Target Zone and stay
motivated as you see the improvement. Changes in the heart’s
beating rate can be followed with a Polar Heart Rate Monitor
wirelessly, continuously and ECG accurately.
Define your exercise intensity according to your target
(eg. weight loss = lower intensity and higher duration).
When you exercise within the defined Target Zone, you
ensure the right intensity of your workout.
Any physical activity that increases heart rate above the
resting heart rate may provide health benefits, but only
greater increments above resting heart rate are associated
with both health and fitness benefits.
OwnZone helps you to find your safe and effective exercise
Target Zone. It is recommended to use the OwnZone function
especially if you have not had your maximum heart rate
measured.
If you are a beginner, sedentary or overweight, a recommended
target is to exercise at light or light to moderate intensity. This
corresponds to the lower limit of OwnZone. At this target, the
exercise is easy-paced and causes only slight breathlessness
and sweating.
If you aim for improved fitness or exercise for competitive
reasons your exercise intensity is moderate or heavy paced,
and it causes clear breathlessness and sweating. Stay at the
upper limit of your OwnZone.
29
Target zones are typically calculated using the person’s
maximum heart rate as a reference. The most reliable way to
determine your individual Target Zone is to have your
maximum heart rate measured by an exercise stress test. For
more information on an exercise stress test, consult your
physiologist or doctor.
However, according to the American College of Sports
Medicine (ACSM) most people can estimate their maximum
heart rate by the formula:
IF YOU USE MANUALLY SET TARGET ZONE LIMITS
The following Target Range Chart helps you find the right
Target Zone for your needs. The percentages for the Target
Zones are counted from the maximum heart rate (measured
or predicted).
Measured HRmax
190
185
180
175
170
165
160
155
150
Bpm
Polar Target Heart Rate Zone Chart
Heavy Intensity 85-100%
220 - Age = Maximum Heart Rate
Moderate Intensity 70-85%
For example a 35-year old person’s Maximum Heart Rate
would be:
220 - 35 = 185 beats per minute. Also Polar SmartEdge uses
the approximation of this formula.
Light to Moderate Intensity 60-70%
Light Intensity 50-60%
Polar SmartEdge automatically calculates your age based
OwnZone heart rate limits (O.Z.A) when you enter your age in
the USER settings.
Age
20
25
30
35
40
45
50
55
60
65
70
How to find your Target Zone ?
OwnZone corresponds in most individuals to 65 - 85% of the
maximum heart rate. See the following OwnZone chart.
Measured HRmax
190
185
180
175
170
165
160
155
150
Bpm
Polar Target Heart Rate Zone Chart
If you have had your maximum heart rate measured,
use the upper axis for measured HRmax. This gives you
the precise values for your Target Zone. In case you do
not know your exact maximum heart rate, use the lower
axis for age.
1. Locate one of the four intensity targets, which would be
most suitable for you. Each target is shaded differently.
OwnZo
ne
2. Locate your age on the down axis or your measured
maximum heart rate on the upper axis.
3. Read up from your age / read down from your measured
maximum heart rate to the target you chose.
Age
20
25
30
35
40
45
50
55
60
65
70
4. Draw a straight line from the upper edge of the target to the
left and you will find the Upper Limit of your Target Zone.
30
31
FREQUENCY OF TRAINING
5. Then draw another straight line from the lower edge of the
target to the left and you will find the Lower Limit for your
Target Zone.
It is recommended that you exercise 3-5 times a week. You
can improve your performance by increasing the frequency of
training. Remember to let your body recover properly between
the training sessions.
6. You have now found your Target Zone which you can set in
Polar SmartEdge’s memory. As you exercise, make sure
that your heart rate stays within the Target Zone (between
the lower and the upper limit) to get the maximum benefit
from your workout.
TYPE OF ACTIVITY
Example 1
Measured HRmax
190
185
180
175
170
165
160
155
Select activities that you enjoy and vary your exercise modes.
Recommended activities are all activities which use large
muscle groups. To build a solid base for your aerobic
conditioning, choose continuous activities such as jogging,
running, walking, swimming, bicycling, rowing and crosscountry skiing.
Bpm
To improve your muscular endurance and strength as well as
flexibility, resistance training can play an important part. It is
vital in helping to build lean muscle mass and increase
cardiovascular exercise benefits. Other intermittent activities
such as tennis or aerobics can also be recommended.
Upper Limit
Lower Limit
Upper Limit
STRUCTURE OF AN EXERCISE SESSION
Lower Limit
Age
20
25
30
35
40
45
50
55
60
Example 2
See the examples above:
Example 1: A person, whose maximum heart rate has been
measured at an exercise stress test. His HRmax is 170 bpm and
his goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102 - 119 bpm. This corresponds to
the lower limit of OwnZone.
65
Begin each workout slowly and give your body a chance to
warm up for at least 5 minutes so that your heart rate is below
the selected Target Zone. Gradually increase the intensity of
your exercise until you are in your Target Zone.
Remain in your Target Zone for the desired time. After that,
gradually reduce the intensity of your exercise and let your
heart rate fall below the Target Zone with a 5 minute cooldown period. Remember to stretch your muscles after the
exercise session.
Example 2: A person, who does not know his HRmax. He is
35 years old and his goal is to improve fitness at Moderate
Intensity. The Target Zone limits are 130 - 157 bpm. This
corresponds to OwnZone.
32
33
For an example of an exercise session for a 35-year-old
person with ‘Improved Fitness’ as a target, please see the
following chart.
Heart Rate/Beats Per Minute
150
Before beginning, you should ask yourself two key questions:
• How much time do I spend today
participating in physical acivity?
• What are my goals?
TARGET
ZONE
130
Resting Warm
up
5-10 min
Developing
a Personal
Exercise Program
Target Zone
20-60 min
cool
down Resting
5-10 min
Minutes of exercise
It is recommended by ACSM that the exercise session would
last 20-60 minutes in the aerobic zone.
REFERENCES
American College of Sports Medicine. Position Stand. The
Recommended Quantity and Quality of Exercise for Developing and
Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults.
Med Sci Sports Exerc 22: 265-274, 1990.
American College of Sports Medicine. ACSM’s Guidelines for Exercise
Testing and Prescription. Williams & Wilkins, 1995.
Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and
Stuteville, J.E. Prediction of functional aerobic capacity without exercise
testing. Med Sci Sports Exerc 22: 863-870, 1990.
The following steps help you answer the two questions, get
the most out of your Polar Heart Rate Monitor, and achieve
your personal exercise goals.
1. CLASSIFY YOURSELF BY
LEVEL OF ACTIVITY
You may have a clear understanding of your present physical
condition. In this case you can move to the next step to
specify your goals. You can also define the amount of your
physical activity by answering the questionnaire which is
modified from the “Code for Physical Activity” developed by
NASA/Johnson Space Center (Jackson et al. 1990).
The questionnaire is an easy and quick way to define weather
you are a beginner, a moderate exerciser, an active exerciser
or a serious exerciser. It is recommended to review the
questionnaire every 1-2 months and revise if the amount of
your physical activity has changed.
Tulppo, M., Mäkikallio, T., Takala, T., Seppänen, T. and Huikuri, H.
Quantitative Beat-to-beat Analysis of heart Rate Dynamics During
Exercise. Am J Physiol 271: H244-252, 1996.
U.S. Department of Health and Human Services. Physical Activity and
Health: A Report of the Surgeon General. Atlanta, GA: U.S. Department
of Health and Human Services, Centres for Disease Control and
Prevention, National Center for Chronic Disease Prevention and Health
Promotion, 1996, 147.
34
35
Which alternative best describes your general activity level
for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical activity.
❑
Avoid walking or exertion whenever possible.
❑
Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing or
perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such as
golf, gymnastics or yard work.
2. DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your reason
for exercising and establish a goal. That is why you should
determine your personal exercise goal very clearly. Your goal
may be one of these:
•
•
•
•
•
•
Get used to regular physical exercise
Lose weight
Maintain or improve health
Maintain or improve fitness
Compete with yourself
Achieve competitive results
3. EXAMPLES OF EXERCISE RECOMMENDATIONS
Recommendation for a beginner:
❑
10 to 60 min. a week
❑
Over one hour a week
An active exerciser who participates regularly in heavy
physical exercise such as jogging, swimming, cycling or
engages in vigorous aerobic activity type exercise such as
tennis.
Goal
Duration in
Target Zone
Times
a week
Intensity
Improve
fitness
15-40 min.
at a time
3-5
Close to the lower
limit of OwnZone
Recommendation for a moderate exerciser:
❑
Run less than 1 mile a week or spend less than 30 min.
a week in comparable physical activity.
Goal
Duration in
Target Zone
Times
a week
Intensity
❑
Run 1 to 5 miles a week or spend 30 to 60 min. a week in
comparable physical activity.
Maintain
fitness
20-40 min.
at a time
2-4
Middle of your
OwnZone
1
Close to the upper
limit of OwnZone
2-4
Middle of your
OwnZone
1
Close to the upper
limit of OwnZone
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
36
❑
Run 5 to 10 miles a week or spend 1 to 3 hours a week in
comparable physical activity.
❑
Run over 10 miles a week or spend over 3 hours a week
in comparable physical activity.
Improve
fitness
and
lose weight
30-60 min.
at a time
37
Recommendation for an active exerciser:
Goal
Duration in
Target Zone
Times
a week
Intensity
Maintain
fitness
30-60 min.
at a time
2-4
Close to the upper
limit of OwnZone
1
Above OwnZone
2-4
Close to the upper
limit of OwnZone
2
Above OwnZone
Improve
fitness
60-90 min.
at a time
Recommendation for a serious exerciser: Have your
maximum heart rate measured at an exercise stress test and
find your personal Target Zone to get the maximum benefit
from your training sessions. For more information on
heart rate monitoring
Polar books and accessories.
Care and
Maintenance
Your Polar Heart Rate Monitor is a high-tech instrument of
superior design and workmanship and should be treated with
care. The suggestions below will help you fulfill the warranty
obligations and enjoy this product for many years to come.
TAKING CARE OF YOUR
POLAR HEART RATE MONITOR
• Wash the Polar Coded Transmitter regularly after use with a
mild soap and water solution. Dry it carefully after washing.
• Never store the Polar Coded Transmitter wet. Sweat and
moisture can keep its electrodes wet and the transmitter
activated, which shortens the battery life.
• Store your Polar Heart Rate Monitor in a cool and dry place.
Do not store it in any kind of non-breathing material, such
as a plastic bag or a sports bag if it is wet.
• Do not bend or stretch the Polar Coded Transmitter. This
may damage the electrodes.
• Keep your Polar Heart Rate Monitor out of extreme cold
(below -10 OC/14 OF) and heat (above 50 OC/122 OF ).
• Do not expose the Polar Heart Rate Monitor to direct
sunlight for extended periods, such as by leaving it in a car.
• Don’t dry the transmitter in any other way than with a towel.
Hard-handed handling may damage the electrodes.
38
39
BATTERIES
POLAR CODED TRANSMITTER
The estimated average battery life of the Polar Coded
Transmitter is 2500 hours of use. Contact your distributor/
dealer for a Transmitter replacement.
Service for
detailed instructions.
Polar recycles used Transmitters.
POLAR SmartEdge RECEIVER
The estimated average battery life of the Polar SmartEdge
receiver is 1 year in normal use (2h/day, 7 days a week).
However, because the battery is inserted at the factory, the
actual life of your first battery once in your possession may be
less than the estimated battery life. Note also that excessive
use of the backlight and the alarm signals will use the battery
more rapidly.
Do not open the Polar wrist receiver yourself. To ensure the
water resistance properties and the use of qualified
components, the wrist receiver battery should be replaced
only by a person authorised by Polar Electro Oy. At the same
time a full periodic check of the Polar Heart Rate Monitor will
be done.
Service for detailed instructions.
Precautions
USING A POLAR HEART RATE MONITOR
IN A WATER ENVIRONMENT
Polar Heart Rate Monitors are water resistant to 20 meters. To
maintain the water resistance, do not operate the buttons of
the Polar wrist receiver under water.
Heart rate measurement in a water environment is technically
demanding for the following reasons:
• Pool water with a high chlorine content and seawater may
be very conductive and the electrodes of Polar transmitter
may get short circuited and ECG signals cannot be
detected by the transmitter unit.
• Jumping into the water or strenuous muscle movement
during competitive swimming may cause water resistance
that shifts the transmitter on the body to a location where it
is not possible to pick up ECG signal.
• The ECG signal strength varies depending on the individual’s
tissue composition and the percentage of people who have
problems in heart rate measuring is considerably higher in a
water environment than in other use.
POLAR HEART RATE MONITOR AND INTERFERENCE
ELECTROMAGNETIC INTERFERENCE
Disturbances may occur near high voltage power lines,
televisions, cars, wireless bike computers, some exercise
equipment or cellular phones.
CROSSTALK
The Polar wrist receiver in non-coded mode of operation picks
up transmitter signals within 1 metre/ 3 feet. Therefore, make
sure no other transmitter is within that range.
40
41
Non-coded signals from more than one transmitter picked up
simultaneously can cause an incorrect readout.
EXERCISE EQUIPMENT
Several pieces of exercise equipment with electronic or
electrical components such as LED displays, motors and
electrical brakes may cause interfering stray signals. To try to
tackle these problems, relocate the Polar wrist receiver as
follows:
1. Remove the transmitter from your chest and use the
exercise equipment as you would normally.
2. Move the Receiver around until you find an area in which it
displays no stray reading or flashing of the heart symbol.
Interference is often worst right in front of the display panel
of the equipment, while the left or right side of the display is
relatively free of disturbance.
3. Put the transmitter back on the chest and keep the wrist
receiver in this interference-free area as far as it is possible.
4. If the Polar Heart Rate Monitor still does not work with the
exercise equipment, this piece of equipment may be
electrically too noisy for wireless heart rate measurement.
Notice for persons with pacemakers
Persons who have a pacemaker use the Polar Heart Rate
Monitor at their own risk. Before starting use, we always
recommend an exercise test under doctor’s supervision. The
test is to ensure the safety and reliability of the simultaneous
use of the pacemaker and the heart rate monitor.
42
Frequently
Asked
Questions
WHAT SHOULD I DO IF...
... OWNZONE DETERMINATION ONLY SELDOM
GIVES ME HEART RATE LIMITS WHICH ARE BASED
ON HEART RATE VARIABILITY (O.Z.V)?
1. Check that the elastic strap is snug enough.
2. Make sure that the electrodes of the transmitter are
moistened against your skin.
3. Put on the transmitter 15-20 minutes prior to the start of
your exercise to ensure good adaptation between the
electrodes and your skin.
4. Start the first stage of determining your OwnZone
sufficiently slowly. If you obtain the heart rate limits
based on age within the first 2 minutes you have raised
your heart rate too quickly. The heart rate reading should
not rise over 20 beats/minute from the starting level.
During the first stage you can, for example, put on your
sports clothing.
5. If you reach the OwnZone limits based on age (O.Z.A) or
the previously determined OwnZone limits based on your
heart rate variability (O.Z.L) only after 10 minutes from
starting specification you have not raised your heart rate
sufficiently rapidly. Raise your heart rate more quickly
during the OwnZone determination. Your OwnZone heart
rate limits will be found at the latest when your heart rate
is in the heart rate zone based on age (O.Z.A).
6. If you have always used walking and running to
determine your OwnZone, walking uphill, cycling or
using an ergometer may work better for you.
7. Stress or heavy mental loading may reduce your heart
rate variability so that the needed point where the heart
rate variability vanishes cannot be measured. Relax for
5 - 10 minutes before exercising by sitting down and
decreasing your heart rate.
43
8. For a small percentage of people the heart rate
variability will not totally disappear with increasing
workload. In this case the age-predicted limits are the
best estimation for the exercising zone.
...THE OWNZONE HEART RATE LIMITS BASED ON
HEART RATE VARIABILITY (O.Z.V) VARY
CONSIDERABLY?
The OwnZone should be determined at the commencement
of every exercise period as the heart rate variability reacts
sensitively to all changes taking place in the body and
environment.
The O.Z.V heart rate limits are affected by, amongst
others, your daily state of fitness, the time of OwnZone
determination, the type of exercise and state of mind. The
lower limit of the O.Z.V heart rate limits can change for the
same person by as much as 30 beats.
However it is important that the effect of exercise carried
out in the OwnZone feels light, or moderate. For example
if you raise your heart rate too rapidly after the first stage,
you may get too high OwnZone heart rate limits. If the
OwnZone-heart rate limits seem to be too high we
recommend that the OwnZone determination is done again.
... SOME OTHER PERSON USES MY
POLAR SmartEdge HEART RATE MONITOR?
Polar SmartEdge determines the OwnZone heart rate
limits on the basis of heart rate and age. If someone else
uses your Polar SmartEdge Heart Rate Monitor it is
necessary to zero the O.Z.V. heart rate limits which are in
the memory. Zeroing is done by resetting the age in the
USER mode with the SIGNAL/LIGHT button.
Even although the user is the same age as you the age
must still be reset in order that the O.Z.V heart rate limits
are zeroed. If this is not done the Polar SmartEdge may
give the following user OwnZone heart rate limits based on
your heart rate variability which is stored in the memory of
the equipment.
44
Polar SmartEdge calculates the OwnCal energy expenditure
based on the gender, weight, exercise time and heart
rate. Therefore the weight and gender must be reset.
Changing the user also affects the calculation of the total
calorie consumption (T.KCAL). If the T.KCAL reading is
not zeroed when the user changes, the Polar SmartEdge
adds the calorie consumption of new exercise periods
into its memory, even although the user information is
changed. If you want that only your own energy
expenditure is stored in the Polar SmartEdge’s memory
you must set the calorie calculator off in the USER mode
when the equipment is used by someone else.
... THERE IS NO HEART RATE READING?
1. Check that the electrodes of the transmitter are
moistened and that you are wearing it as instructed.
2. Check that you have kept the transmitter clean.
Care and maintenance.
3. Check that there are no sources of electromagnetic
radiation in the close vicinity of the Polar wrist receiver,
such as TV sets, cellular phones, CRT monitors etc.
Precautions.
4. Have you had a cardiac event which may have altered
your ECG waveform? In this case consult your physician.
...HEART SYMBOL FLASHES IRREGULARLY?
1. Check that your Polar wrist receiver is inside the
transmission range and not further that 1 metre /3 feet
from the Polar Coded Transmitter you are wearing.
2. Check that the elastic strap has not become loose
during exercise.
3. Make sure that the electrodes of the transmitter are
moistened.
4. Make sure that there is no other heart rate transmitter
within the reception range (1 metre / 3 feet).
Precautions/Crosstalk.
5. Cardiac arrythmia may cause irregular readings. In this
case consult your physician.
45
...OTHER PERSON WITH HEART RATE MONITOR IS
CAUSING INTERFERENCE?
Your training partner may have coincidentally activated
exactly the same code as you. In this case keep distance
to your training partner or proceed as follows:
1. Stop the stopwatch and heart rate measurement.
2. Take the transmitter off your chest for 10 seconds.
3. Put the transmitter back and start the heart rate
measurement again.
... HEART RATE READING BECOMES ERRATIC OR
EXTREMELY HIGH?
You may have come within range of strong electromagnetic
signals which cause erratic readings on the wrist receiver
display. Check your surroundings and move further away
from the source of disturbance.
Precautions.
Polar
Glossary
Indicates coded transmission of heart rate. The inner
heart flashes at the pace of your heart.
In the Time of day mode indicates that the alarm is on. In
the measure mode indicates that the sound signal will alarm if
you are exercising outside your Target Zone.
Indicates OwnZone determination procedure
AGE: Insert your age in User settings.
ALARM: Indicates the alarm clock in watch settings
AM/PM: 12 hour mode of time
... THERE ARE NO REACTIONS TO ANY BUTTONS?
Reset the Polar Heart Rate Monitor. Resetting clears all
memory values and settings will return to the default
settings.
1. Simultaneously press all three buttons.
Display becomes full of digits.
2. Press SET/START/STOP button once.
The Polar SmartEdge enters the Time of Day mode.
... THE DISPLAY IS BLANK OR FADING?
Usually the first sign of a discharged battery is fading of
the digits when using the backlight. Have the batteries
checked.
Service.
DATE: Indicates the date in watch settings
DAY: Indicates date in Time of day mode
Electrodes: The grooved areas of the transmitter, against
the skin. Pick up the heart’s electrical impulses.
FILE: File mode to recall training information
Heart rate: The number of heart beats per minute (bpm)
Heart rate variability:
Fluctuations of interbeat intervals. Heart rate variability of a
healthy subject is in general large in resting conditions and
during light exercise. Heart rate variability gradually disappears
when exercise becomes more severe and heart rate increases.
Help texts
START: Start the stopwatch or start the settings
... THE BATTERY OF THE WRIST RECEIVER MUST
BE REPLACED?
We recommend having all service done by an authorized
Polar Service. This is especially necessary to ensure the
warranty remains valid and is not affected by incorrect repair
procedures done by an unauthorized agent. Polar Service
will test your wrist receiver for water resistance after battery
replacement and make a full periodic check of the complete
Polar Heart Rate Monitor.
Care and maintenance/
Batteries and Service.
46
NEXT: Move onward to a following mode or function
SET: Select the user settings
ADJUST: Adjust the settings
LOCK: Lock your selection
OPEN: Open an exercise file
RESET: Reset the total calorie consumption count.
USER?: Indicates that you have not set all necessary user
information.
47
HRmax: Maximum heart rate
IN TZ: Exercising time in Target Zone
KCAL: Indicates the energy expenditure of your exercise session.
KG/LBS: Insert your weight either in kg or in lbs.
LIMIT: Indicates Target Zone limits which should be set manually.
Technical
Specifications
MEASURE: Measure mode
OwnCal calorie consumption: Your cumulative energy
expenditure during exercise.
OwnZone, O.Z.: Target Zone which Polar SmartEdge
determines for you. OwnZone is an individual guide for light to
moderate exercise intensity.
O.Z.A: Indicates OwnZone limits which are based on your age.
O.Z.L: Your latest OwnZone limits.
O.Z.V: Indicates OwnZone limits which are based on your
heart rate variability.
Polar Coded Transmitter: Automatically locks in a code
to transmit your heart rate to your wrist receiver. In coded
transmission the receiver accepts heart rate from your Polar
Coded Transmitter only. Coding significantly reduces crosstalk
caused by other users of heart rate monitors. However, it does
not necessarily reduce all environmental interference.
SET: Set mode
SEX: Indicates the sex in User settings. Select Male or Female.
STOPW: Indicates stopwatch function in measure mode.
Target Zone, TZ: The area between the upper and lower
target zone limits. Can be defined manually by yourself or
automatically by Polar SmartEdge.
Target Zone limits, manually set: Are determined as
percentages of age predicted or measured maximum heart rate.
The percentages are converted into heart rate beats per minute.
T.KCAL: Indicates the cumulative total calorie consumption
of your exercise sessions.
TIME: Indicates the time of day in the watch settings.
Time of day mode: Display showing time of day.
TOTAL: The total exercise time.
USER: Indicates the loop where you set your personal
information.
48
Polar Heart Rate Monitor is designed to indicate the level of
physiological strain and intensity in sports and exercise. No
other use is intended or implied. Heart rate is displayed as
number of heart beats per minute (bpm).
POLAR TRANSMITTER
Battery type:
Battery life:
Operating temperature:
Built-in Lithium Cell
Average 2500 hours of use
-10 OC to +50 OC / 14 OF to 122 OF
POLAR SmartEdge WRIST RECEIVER
Battery type:
CR 2025
Battery life:
Average 1 year (2h/day, 7 days/week)
Operating temperature: -10 OC to +50 OC / 14 OF to 122 OF
Water resistancy:
to 20 metres
Accuracy of formula for
age based OwnZone
heart rate limits (O.Z.A): +- 1bpm
Accuracy of heart rate
measurement:
±1% or ±1 beats per minute,
whichever larger, definition applies
to steady state conditions
DEFAULT SETTINGS
OwnZone
Upper Limit (manual)
Lower Limit (manual)
Age
Weight
Sex
Help
Kcal
Time of day
Alarm
off
160
80
00
00 (kg)
Male
on
off
24h
off
49
Polar Books and
Accessories
POLAR BOOKS AND BOOKLETS
Roy Benson, MPE: ................. Precision Running
Dr. Matthew Brick: .................. Precision Multisport
Edmund R. Burke, Ph.D.: ....... Precision Cycling
Neil Craig ............................... Scientific Heart Rate Training
Sally Edwards: ....................... The Heart Rate Monitor Book
Mark Fenton and
Dave McGovern: .................... Precision Walking
Ute Haas, M.Sc.,
Tarja Suomi, M.Sc. and
Dr. Raija Laukkanen, Ph.D.: ... Precision Aerobics
Dr. Peter J.G.M. Janssen: ...... Training, Lactate, Pulse Rate
Dr. Katriina Kukkonen-Harjula,
MD and Dr. Raija Laukkanen,
Ph.D. ...................................... Precision Weight Management
Dr. Raija Laukkanen, Ph.D ..... Research Index
Yvonne Lin: ............................ Precision Sports Aerobics
Dr. James M. Rippe: .............. Target Your Fitness and
Weight Management Goals
Dr. Jamer M. Rippe: ............... The Polar Fat Free and Fit
Forever Program
POLAR ACCESSORIES
•
•
•
•
•
Polar Bike Mount for all bikes and Polar Heart Rate Monitors
Elastic straps of different lengths
Extra Transmitter for other family members
Polar Heart Bra for women
Test handle for groups and trainers
Ask your local dealer or
distributor for more details.
50
Service
To ensure continuous improvement of Polar products, please
complete and mail the enclosed Warranty Registration Card
within two weeks of the date of purchase.
Polar Service will help you get the most out of your Polar Heart
Rate Monitor. Should your Polar Heart Rate Monitor need
service, please follow the instructions below.
CHECK LIST
Before you return your Polar Heart Rate Monitor for service,
please check the following:
1. IS THE TRANSMITTER BEING WORN CORRECTLY?
The Polar logo should be right side up and the Transmitter
flat against the skin. The elastic strap should be adjusted for
a snug and comfortable fit.
2. ARE THE ELECTRODES MOIST ON THE TRANSMITTER?
It is important that the electrodes are wet during the heart
rate measurement. If water does not ensure the flawless
transmission, you can use moisturizing cream instead.
3. IS THE TRANSMITTER CLEAN?
Regular washing with mild soap and water solution and
thorough dry afterwards will ensure that good conductivity.
4. ARE YOU HAVING DISTURBANCES CAUSED BY OTHER
PEOPLE WITH HEART RATE MONITORS OR EXERCISE
EQUIPMENT?
Check that the code search in the beginning of the
measurement has been successful.
Start the heart
rate measurement.
51
SENDING INSTRUCTIONS
1. Pack the product carefully to avoid further damage.
2. Include all the parts of the Polar Heart Rate Monitor. A full
periodic check will be done on the whole product.
3. Include proof of purchase (a receipt or its photocopy) if the
product is under warranty.
4. Include a detailed description of the problem. Use the
return sheet of the Customer Care Charter!
5. Include your name, return address and daytime
telephone number.
6. Ship postage prepaid to your dealer or distributor. For
contact details see the Customer Care Charter or the
warranty card.
POLAR’S SERVICE PROCEDURE
Any service is recommended to be done by an authorised
Polar service personnel. Our standard test and check
procedure will be performed on all Polar Heart Rate Monitors.
The test includes the following elements:
POLAR TRANSMITTER
1. Visual inspection
2. Check of the transmission range
3. Check of electrode conductivity
4. Wash and clean if necessary
POLAR WRIST RECEIVER
1. Visual inspection
2. Check of battery voltage
3. Check and cleaning of case contacts
4. Re-assembly, including seal renewal if necessary
5. Water resistancy test
6. Operational test
Water resistance cannot be guaranteed after
unauthorised service.
Limited Polar
Warranty
• Polar Electro Oy warrants to the original consumer/
purchaser of this heart rate monitor that the product will be
free from defects in material or workmanship for one year
from the date of purchase. Please keep the receipt
which is your proof of purchase!
• Warranty does not cover receiver battery, damage due to
misuse, abuse, accidents or negligence of the precautions;
improper maintenance, commercial use, cracked or broken
cases.
• Warranty does not cover damage or consequential damage
caused by service not authorised by Polar Electro Oy.
• During the warranty period the product will be either repaired
or replaced at an authorised service centre free of charge.
• For more details, please see the warranty card.
Copyright © 1997
Polar Electro Oy, FIN-90440 KEMPELE, Finland
All rights reserved. No part of this manual may be used or reproduced in any
form or by any means without prior written permission of Polar Electro Oy.
Polar logotype, Polar Pacer and Polar Beat
are registered trademarks of Polar Electro Oy.
Polar Vantage NV, Polar XTrainer Plus, Polar Accurex Plus, Polar Protrainer XT,
Polar Protrainer NV, Polar Protrainer XT, Polar Advantage Interface,
Polar Precision Performance, Polar Interface Plus, Polar Training Advisor,
Polar SmartEdge, Polar Fitwatch, Polar Heartwatch and Polar Favor are
trademarks of Polar Electro Oy.
0537
This CE marking shows compliance of this product with Directive 93/42/EEC.
52
53
Disclaimer
This product is protected by one or several of the following
patents: FI 88223, BRD 4215549, FR 92.06120, GB 2257523,
HK 113/1996, SG 9591671-4, US 5491474, FI 88972,
FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7,
US 5486818, FI 96380, US 5611346, FI 68734, BRD 3439238,
GB 2149514, HK 812/1989, US 4625733.
The material in this manual is for informational purposes only.
The products it describes are subject to change without prior
notice, due to the manufacturer’s continuous development
program.
Polar Electro Oy makes no representations or warranties with
respect to this manual or with respect to the products
described herein. Polar Electro Oy shall not be liable for any
damages, direct or incidental, consequential or special,
arising out of, or related to the use of this material or the
products described herein.
54
Index
Books and accessories ................................................................ 50
Buttons and their functions ............................................................. 7
Care and maintenance ................................................................. 39
Check exercise information .......................................................... 24
Check your heart rate limits .......................................................... 24
Developing a personal exercise program .................................... 35
Disclaimer ..................................................................................... 54
Exercising diary ............................................................................ 56
Exercising with your Polar Heart Rate Monitor ............................. 28
Frequency of training .................................................................... 33
Frequently asked questions .......................................................... 43
Functions during heart rate measurement .................................... 23
Getting going .................................................................................. 6
Glossary ........................................................................................ 47
Help texts .................................................................................. 8, 17
Illuminate the display .................................................................... 23
Intensity of exercise ...................................................................... 29
Latest OwnZone ............................................................................ 14
Limited Polar warranty .................................................................. 53
Modes and their functions .............................................................. 7
OwnCal-calorie consumption ................................. 16-17, 25-27, 45
OwnZone .............................................. 14-15, 19-22, 29-30, 43, 44
Parts ................................................................................................ 5
Precautions ................................................................................... 41
Recalling training information ....................................................... 26
See your heart rate ....................................................................... 23
Service .......................................................................................... 51
Setting measurement options ....................................................... 12
Setting the watch ............................................................................ 9
Setting the alarm time ................................................... 10
Setting the date ............................................................. 11
Setting the time of day .................................................. 10
Setting user information ................................................................ 12
Setting age .................................................................... 13
Setting sex .................................................................... 13
Setting weight ............................................................... 13
Start the heart rate measurement ................................................. 18
Start/stop the stopwatch ............................................................... 24
Stop the heart rate measurement ................................................. 25
Structure of an exercise session ................................................... 33
Target zone limits .......................................................................... 15
Target zone sound signal ON/OFF ............................................... 23
Technical specifications ................................................................ 49
Type of activity .............................................................................. 33
Warranty ........................................................................................ 53
55